Day 30

I did not work out today I was feeling deathly ill so I want to take this time to say that I will definitely be continuing this challenge and make it a healthy habit. If I could change anything about this challenge I would show readers how to calculate their daily calorie intake and then I would post mine each day of the challenge. Eating a healthy diet was good but I feel being strict on daily calorie intake would have produced better results. I would like to thank all of my readers for following me in my journey to becoming a healthier individual.

-Justin Heinrichs

Day 29

As I am nearing towards the end of my thirty day challenge, I have realized some things about my personal identity. I realized that the way I take on working out is very similar to how I take on other challenges in my life. I push through it and give it my all. The word endurance comes to mind here because I will face issues in my life and endure it until the worst has past despite how badly I do not want to be presented with unnecessary problems in life.

Day 28

This cold is not getting much better. I decided to take my break day today rather than during the weekend to recover from this illness. Look forward to future posts!

Day 27

Yeah definitely catching something, lots of phlegm and painful swallowing. I used some nasal spray and hit the gym today. If Micheal Jordan can score 38 points while battling the flu I knew I could do a simple workout. Thoughts of Micheal's flu game filled my mind as entered the gym today. Being one of my biggest role models I knew I could not let myself or Micheal down. Now for lots of fluids and vitamin C.

Day 26

Feeling pretty sore from yesterday. Working out today was harder and because of being sore it took longer to finish. I finished my workout and got some much needed rest, I will need it if I want to hit the gym tomorrow. I want to finish this challenge on a good note but I think I might be coming down with something. Cross your fingers its not the flu!

Day 25

Today I showed that I wanted to finish up the final stretch of this challenge strong. I increased my weights for resistance training and extended my running time significantly. It feels amazing to push past my limits and set new personal highs for myself. This has been the most I have ever lifted and the most I have ran in my life and it is empowering to know that it was all a result of my effort. Here is what my exercise program looks like now:

• Abdominal 120,130,135
• Triceps Press 95,100,110
• Lat Pull Down 110,120,130
• Row 110,120,140
• Bicep Curls 95,100,110
• Chest Press 130, 140, 150

25 minute run at 7 Mph 5 minute walk at 4 Mph

Day 24

Today I had a great workout. I did not have much difficulty doing weight resistance. I was thinking of increasing the weight again this week but I think I am at a good point to stay where I am at. What I've learned over the last couple weeks is that having the right technique when working out makes a huge difference. Sticking to the right form is difficult but I can say my dedication to this challenge is still going strong.

Day 23

I forgot today was a busy day so I ended up having my break-day anyway more posting tomorrow.

Day 22

I had a great workout today. I came in early to beat the crowd so that was good. I really pushed myself as far as weight resistance and  I think I am ready to up the weight here soon. Running was pretty easy today and I feel like I might be ready to try to run longer or with shorter breaks. One thing that really got to me was the lady walking next to me. She smelled of cigarettes and she had her arms crossed while she walked. Her smell was making it hard to breathe and any physical activity she was doing could have been done at a mall. I think if you want to go to the gym you so it to push yourself and not just walk. I am thinking about maybe skipping my relaxation day and just work out tomorrow because I am really into getting stronger and losing weight. More posts here soon.

Day 21

I can definitely feel the changes I have gone through during this challenge. I am starting to look more muscular and a little thinner. I think it says a lot that I stayed on a consistent schedule of working out that I have. This challenge gave me a new sense of dedication that I never thought I had. I love the changes I have had and can not wait to see more!

Day 20

Today I did my usual routine with my weight program but today all of the treadmills seemed to be taken up. I did not let this stop me from getting at least a little cardio activity. I took my basketball and shot hoops for about two hours on the gyms basketball court. It felt good to have a bit of change and I always loved to shoot hoops. As I complete this challenge I have seen my abilities in basketball the sport I love get better. My hand eye coordination and reflexes have sharpened and I have working out to thank for it.

Day 19

Today when going to the gym I noticed that after increasing the weight from last week, the weight resistance training is getting significantly easier. I am thinking of upping the weight again here soon to accommodate my growth. I can tell I have more energy than ever and I feel great! I still think that I could do better and I might raise the bar here with my running regimen. I want to be able to take shorter walking breaks and extend my jogging intervals. I think I will be able to do this soon and I cant wait to see the results! I found music is such a big factor for me when I work out. I feel that the energetic music I play while working out puts me in the perfect mindset to perform my best.

Day 18

I had a lot going on this weekend but I still managed to go to the gym. Today I went through my weight regimen and I could tell today was not a good day to lift. My back hurt and didn't have my usual energy. I think this is because I stayed up late last night. When running on the treadmill, I knew this would be a good time to push myself since I wasn't feeling the best. I power-walked for an extra ten minutes and on the last minute I sprinted as fast as I could. It was a great workout! I can feel my confidence raising with each day I for to the gym and that is the most rewarding feeling. I think after these thirty days are over I will keep this new habit going!

Day 17

Today was my relaxation day so you will hear more from me tomorrow.